Is peanut butter really good for blood sugar? Experts explain benefits, hidden risks
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As blood sugar control becomes an increasing focus in daily health, one food has gained surprising popularity in Korea: peanut butter. Social media influencers and celebrities have promoted it as a "diet secret," and some claim a spoonful on an empty stomach prevents blood sugar spikes. But how much of this is grounded in science, and how does peanut butter compare with simply eating peanuts?
Peanut butter may help stabilize blood sugar — but watch the calories
Peanut butter contains unsaturated fatty acids and protein, both of which help raise high-density lipoprotein — often called good cholesterol — and lower low-density lipoprotein, the bad cholesterol. According to the Ministry of Food and Drug Safety, one tablespoon (15 grams) of peanut butter contains 1.4 grams of sugar, 3.8 grams of protein and 5.8 grams of unsaturated fat. These fats support cardiovascular health and increase satiety.
Peanut butter is also considered helpful for blood sugar stability because its fat and protein are digested more slowly, delaying stomach emptying. This slows glucose absorption in the small intestine, reducing the likelihood of a sharp post-meal blood sugar spike.
However, experts warn that peanut butter’s calorie density can be an issue. One tablespoon contains about 98 kilocalories, meaning energy intake can rise quickly if consumed in excess. Nutrition labels should be checked carefully, as products containing added sugars, hydrogenated oils or excessive salt are best avoided.
Peanuts retain more nutrients but may be harder to digest
Peanuts offer similar blood sugar benefits and, because they are unprocessed, lose less nutritional value. They contain more dietary fiber and have a lower glycemic index than peanut butter. However, peanuts typically digest more slowly, and their absorption rate is lower.
People with sensitive stomachs may find peanut butter easier to tolerate. The thin skins of peanuts can be difficult to digest, especially when not chewed thoroughly, sometimes passing through the intestines almost intact and causing discomfort.
Those with irritable bowel symptoms should also be cautious. The high fat content in peanuts and peanut butter can stimulate bile secretion and accelerate bowel movements, sometimes triggering diarrhea. Nuts in general can also provoke gas or loose stools in people with irritable bowel syndrome. For individuals with weaker digestion, peanut butter — which is ground into a smoother, more easily processed form — may feel gentler on the stomach.
This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.